Dub taum burgers. Slow-cooker chili. Lentil kua zaub. Cov tais diav no ua pov thawj tias taum tuaj yeem ua txhua yam, thiab thaum koj paub ua noj lawv li cas los ntawm kos (tsis yog tias peb tsis nyiam siv cov kaus poom taum hauv ib lub pinch), koj yuav qhib txhua yam ntawm cov tswv yim tshiab rau noj hmo. Nov yog 15 hom taum ua hauv tsev, ntxiv rau qee yam ntawm peb cov zaub mov nyiam siv rau hauv.
QHOV TSEEB: Yuav ua li cas ua noj taum qhuav (Vim tias yog, Nws yog txoj hauv kev zoo tshaj plaws los noj lawv)
Taum yog dab tsi, Tseeb?
Koj paub dab tsi taum yog nyob rau theem pib, tab sis cia peb tau txais nerdy rau ib pliag: Taum yog hom legume, txhais tau tias lawv tau loj hlob hauv pods; taum yog cov noob muaj nyob rau hauv lub pod cog. Muaj kwv yees li 400 hom taum paub txog, yog li tsis muaj qhov tsis txaus ntawm cov zaub mov txawv uas lawv tuaj yeem siv tau. Feem ntau, lawv zoo li cov roj tsawg thiab cov khoom zoo ntawm cov nroj tsuag cov protein thiab fiber ntau. Taum yog nrov thoob plaws lub ntiaj teb no, tshwj xeeb tshaj yog nyob rau hauv Latin, Creole, Fabkis, Indian thiab Suav cuisines.
Lawv muag ob qho tib si qhuav thiab cov kaus poom. Cov kaus poom taum npaj tau noj, thaum taum qhuav xav tau TLC me ntsis ua ntej lawv noj tau. Ua ntej, lawv yuav tsum tau soaked ib hmos nyob rau hauv dej kom pib softening (tab sis yog hais tias koj nias rau lub sij hawm, coj lawv mus rau boil thiab cia lawv tsau rau ib teev yuav ua kom yuam kev). Tom qab ntawd, cov taum yuav tsum tau drained, seasoned thiab siav nrog dej tshiab los yog ntxiv cov khoom xyaw xws li nqaij thiab Tshuag, uas yuav boost lawv tsw. Nyob ntawm seb hom thiab qhov loj ntawm cov taum, ua noj lawv tuaj yeem siv nyob qhov twg los ntawm ib mus rau peb teev. Thaum koj tiav lawm, lawv yuav tsum tau sib tw thiab siav dhau los, tab sis tseem me ntsis al dente - tsis mushy. Lawv tuaj yeem khaws cia hauv lub tub yees rau ib lub lim tiam, hauv lub freezer rau peb lub hlis lossis noj rau qhov pom. Nov yog 15 hom taum kom koj pib.
Hom Taum
Westend61 / Getty Dluab1. Taum dub
Ib lub khob noj: 114 calories, 0g rog, 20g carbs, 8g protein, 7g fiber
Cov no yog nyob rau South thiab Central America, yog li nws tsis xav tsis thoob tias lawv yog lub hnub qub ntawm ntau Latin thiab Caribbean tais diav. Lawv muaj ib tug mos mos, kev ntxhib los mos thiab ib tug creamy, me ntsis tsw - zoo li ntau taum, lawv noj cov tsw ntawm txhua yam lawv tau siav nrog. Nrov zaub mov uas suav nrog taum dub yog Teb chaws Cuban , taum dub kua zaub thiab tacos.
Sim nws
- Qos Qos Qos thiab Dub Taum Tacos nrog Blue Cheese Crema
- Dub taum Burgers
- Ceev thiab yooj yim Spicy Txiv maj phaub Dub taum kua zaub
Michelle Lee Yees Duab / Getty Images2. Cannellini Taum
Ib lub khob noj: 125 calories, 0g rog, 22g carbs, 9g protein, 6g fiber
Cannellini taum yog tus hlub rau lawv cov versatility, me ntsis nuttiness thiab fluffy zoo nkauj. Hailing los ntawm Ltalis, lawv tau dhau los ua ib qho chaw hauv Teb Chaws Asmeskas, feem ntau yog siv rau pasta tais diav, stews thiab tsoos minestrone kua zaub. Cannellini taum tuaj yeem yooj yim tsis meej pem rau cov tub rog lossis cov taum sab qaum teb (tag nrho peb yog hom taum dawb), tab sis lawv yeej muaj ntau yam nqaij thiab earthier dua ob qho tib si. Lawv kuj qee zaum hu ua cov taum dawb, tsuas yog thaum koj pom tias daim ntawv lo ntawm koj lub tsev loj.
Sim nws
- Braised Cannellini Taum nrog Prosciutto thiab Tshuaj ntsuab
- Roasted Squash Salad with White Beans, Breadcrumbs thiab Preserved Lemon
- Ib-Yias Sausage nrog Broccoli Rabe thiab taum Dawb
Tharakorn Arunothai/EyeEm/Getty Images3. Lub raum taum
Ib lub khob noj: 307 calories, 1g rog, 55g carbs, 22g protein, 23g fiber
Yog tias koj tau xav paub qhov twg lawv tau txais lawv lub npe, nws yog vim raum taum zoo ib yam li lub raum me me. Haiv neeg rau Central America thiab Mexico, lawv yog mos thiab faintly qab zib nyob rau hauv tsw thiab ua noj creamy thiab kev sib tw. Koj yuav pom lawv nyob rau hauv tons ntawm cov zaub mov txawv, nrog rau minestrone kua zaub, pasta e fagioli thiab curries.
Sim nws
- Kale Minestrone
- Kitchen Sink Chili
- Pasta thiab taum
Neha Gupta / Getty Dluab4. Garbanzo Taum
Ib lub khob noj: 135 calories, 2g rog, 22g carbs, 7g protein, 6g fiber
Tej zaum koj hu lawv nqaij qaib xwb. Txawm li cas los xij, cov taum no yog cov khawv koob tiag tiag, qab thiab ntau yam. Cov mos mos, nutty legumes yog lub hauv paus ntawm ob qho tib si Mediterranean thiab Middle Eastern cuisine tab sis nrov thoob plaws ntiaj teb. Txiav lawv mus rau hauv hummus, ci lawv kom txog thaum crispy, siv lawv nyob rau hauv stews, curries los yog zaub xam lav, tig lawv mus rau hauv burgers los yog falafel - lub pantry yog koj oyster.
Sim nws
- Chickpea thiab Zaub Txiv maj phaub Curry
- Chickpea Burgers
- Yooj Yim Hauv Tsev Hummus nrog Za'atar Pita Chips
Sasha_Litt / Getty Dluab5. Navy taum
Ib lub khob noj: 351 calories, 2g rog, 63g carbs, 23g protein, 16g fiber
Navy taum (aka haricot taum) pib hauv Peru ntau txhiab xyoo dhau los. Txawm hais tias lawv lub npe, lawv muaj xim dawb thiab feem ntau tsis meej pem nrog lwm cov taum dawb, xws li cannellini thiab sab qaum teb zoo. Lawv muaj velvety, starchy kev ntxhib los mos thiab nruab nrab, me ntsis nutty tsw uas tuaj yeem noj cov saj ntawm txhua yam uas lawv tau ua hauv. feem ntau cov zaub mov taum dawb. Navy taum paj kuj yog ib daim ntawv qhia nrov hauv Muslim kab lis kev cai.
Sim nws
- Slow-Cooker Ci Taum
- Ham thiab Navy Bean Soup
- Mediterranean Dawb taum kua zaub
Zvonimir Atletic/EyeEm/Getty Images6. Taum Qaum Teb Loj
Ib khob 149 calories, 1g rog, 28g carbs, 10g protein, 6g fiber
Nyob rau hauv rooj plaub koj tsis tau muaj koj cov taum dawb tsis tau, ntawm no yog lwm hom uas zoo rau suav nrog hauv stews, kua zaub thiab chilis. Lawv tuav lawv cov duab zoo thiab muaj txiaj ntsig zoo ntawm kev nqus tag nrho cov tsw ntawm txhua yam uas lawv tau npaj rau hauv. Kuj tseem hu ua taum dawb loj, lawv tuaj hauv Peru thiab yog qhov loj ntawm cov taum me me thiab cov taum loj cannellini. Lawv muaj qhov muag heev, me ntsis tsw uas ua rau lawv mus rau Fabkis cassoulet .
Sim nws
- Dawb taum nrog Rosemary thiab Caramelized dos
- Txiv lws suav thiab Dawb taum Stew on Toast
- Dawb qaib ntxhw Chili nrog avocado
Roberto Machado Noa7. Pinto Taum
Ib lub khob noj: 335 calories, 1g rog, 60g carbs, 21g protein, 15g fiber
Qhov txawv yog koj tau muaj cov no hauv taum burrito lossis ib sab ntawm taum refried ntawm koj nyiam hauv zos cantina. Pinto taum, uas yog zus thoob plaws South thiab Central America, yog super nrov hauv Mexican, Tex-Mex thiab Latin cuisines. Lawv yog cov flavorful ntau dua li lwm hom taum, rocking lub ntiaj teb, nplua nuj, nutty tsw uas tsis txhob poob siab.
Sim nws
- Homestyle Rice thiab Taum
- Southern Pinto Taum nrog Ham Hocks
- Crock-Pot Pinto Taum
Silvia Elena Castañeda Puchetta / EyeEm / Getty Images8. Lima Taum
Ib lub khob noj: 88 calories, 1g rog, 16g carbs, 5g protein, 4g fiber
Cov taum tshwj xeeb tasting no tau mus ncig los ntawm South America los ntawm Mexico thiab Asmeskas Southwest. Lawv zoo li chickpeas nyob rau hauv qhov kev nkag siab tias lawv tsis saj um, beany, vim tsis muaj ib lo lus zoo-lawv yog nutty thiab qab zib nrog ib tug du, creamy zoo nkauj (tsuas yog lawv tsis overcooked, uas. tuaj yeem tig lawv iab.) Lima taum yog ib qho yuav tsum tau rau yav qab teb-style butter taum, npe rau creamy, decadent texture cov taum tau thaum lawv ua noj, nrog rau succotash. Lawv kuj zoo rau stews, kua zaub thiab txawm taum dip.
Sim nws
- Lima Taum Butternut Succotash
- Southern Butter Taum
- Qab Zib Succotash nrog Okra, Pob Kws thiab Txiv lws suav
Kjerstin Gjengedal / Getty Dluab9. Fava taum
Ib lub khob noj: 55 calories, 0g rog, 11g carbs, 5g protein, 5g fiber
Kuj tseem hu ua taum dav, taum fava tau sau thoob plaws hauv Mediterranean rau lawv cov succulent, loj hlob noob. Lawv muaj nyob rau hauv Mediterranean thiab Middle Eastern cov tais diav, tab sis kuj ua stellar ntxiv rau txhua lub caij nplooj ntoos hlav zaub xam lav los yog kua zaub. Fava taum muaj nqaij, chewy zoo nkauj thiab nutty, qab zib thiab me ntsis iab tsw. Xav tias muaj qhov laj thawj zoo Hannibal Lecter hlub lawv heev.
Sim nws
- Foul Mudammas (Egyptian Fava Taum)
- Broad taum Asparagus Pea Caij nplooj ntoos hlav Panzanella Salad
- Caij nplooj ntoos hlav Minestrone kua zaub nrog Pistachio Parsley Gremolata
MirageC / Getty Dluab10. Taum xwb
Ib lub khob noj: 359 calories, 1g rog, 65g carbs, 25g protein, 17g fiber
Cov taum ntsuab me me no nrov heev hauv East thiab Southeast Asia, nrog rau Indian Subcontinent. Lawv mus los ntawm ntau lub npe (ntsuab gram! maash! monggo!) thiab saj me ntsis qab zib. Leej twg saib Lub Chaw Haujlwm tej zaum kuj yuav xav tias lawv tsis hnov tsw zoo li kev tuag, tab sis tsis ntshai - tsuas yog sprouted mung taum tsis muaj cua txaus los yog yaug yuav stink. Thaum npaj tau zoo, lawv tsw ntxhiab hauv av thiab zaub. Mung taum yog nrov ntxiv rau stews, kua zaub thiab curries, ntxiv rau feem ntau yog muab tshuaj rau ntau yam Asian desserts.
Sim nws
Michelle Arnold / EyeEm / Getty Dluab11. Taum liab
Ib lub khob noj: 307 calories, 1g rog, 55g carbs, 22g protein, 23g fiber
Qee tus neeg xav tias taum liab thiab lub raum taum yog tib yam, tab sis lawv yeej txawv heev. Cov taum liab (tseem hu ua adzuki taum) yog me me, saj ntau taum-y thiab muaj xim liab ci dua li taum raum. Lawv hail los ntawm East Asia thiab muaj ib tug du tab sis zoo nkauj zoo nkauj. Taum liab thiab mov yog Creole staple, tab sis taum liab kuj zoo rau cov zaub xam lav, taum tais, curries lossis txawm hummus. Red taum paste kuj muaj ntau heev hauv qee cov khoom noj Esxias, xws li taiyaki.
Sim nws
- Qhov zoo tshaj plaws taum liab thiab mov
- Sweet Potato thiab Adzuki Bean Soup
- Olive-Crusted Lamb nrog Adzuki Taum Stew
Isabelle Rozenbaum / Getty Dluab12. Flageolet taum
Ib lub khob noj: 184 calories, 4g rog, 28g carbs, 10g protein, 11g fiber
Cov taum me me no yog nrov heev hauv Fab Kis, lawv lub tebchaws tuaj. Lawv tau khaws ntxov ntxov thiab qhuav tam sim ntawd, yog li lawv khaws lawv cov xim ntsuab txawm tias yog hom taum dawb. Thaum shelled thiab siav, flageolet taum yog me me, creamy thiab ilv nrog ib tug ruaj khov kev ntxhib los mos, zoo li navy los yog cannellini taum. Siv lawv hauv cov kua zaub, stews thiab zaub xam lav los yog ua noj rau lawv tus kheej ua ib sab phaj.
Sim nws
- Flageolet taum nrog Rosemary thiab Thyme
- Lamb Stew nrog Flageolets thiab tshuaj ntsuab
- Flageolets nrog Autumn Greens thiab Fresh Bacon
Tharakorn Arunothai/EyeEm/Getty Images13. Taum
Ib lub khob noj: 65 calories, 3g rog, 5g carbs, 6g protein, 3g fiber
Ntawm no yog ib qho legume uas tuaj yeem ua tau txhua yam, los ntawm mis nyuj rau taum paj rau hmoov. Soybeans yog thawj zaug sau los ntawm cov neeg ua liaj ua teb Suav, tab sis lawv muaj neeg nyob thoob plaws Asia. Lawv muaj qhov hloov maj mam nutty tsw, tso cai rau lawv noj cov saj ntawm txhua yam lawv tau siav nrog. Ntxiv lawv rau stews thiab curries, los yog khoom noj txom ncauj rau lawv solo tom qab ib tug ceev ci nyob rau hauv qhov cub. (P.S.: Thaum cov taum pauv tsis paub tab thiab tso rau hauv lawv cov pods, lawv mus los ntawm lub npe edamame xwb.)
Sim nws
- Kongjang (Sweet and Savory Korean Simmered Soybeans)
- Instant Pot Soybean Curry
- Salted Roasted Soybeans
Creative Studio Heinemann / Getty Dluab14. Nplajteb Dub
Ib lub khob noj: 65 calories, 0g rog, 14g carbs, 2g protein, 4g fiber
Black-eyed peas yog nyob rau hauv teb chaws Africa, yog li nws tsis muaj kev paub tsis meej vim li cas lawv tseem nyob noj plig staple hnub no. Qhov tseeb, ntau tus neeg Southerners thiab Neeg Asmeskas Dub ua noj ib lub lauj kaub txhua xyoo rau Hnub Xyoo Tshiab kom muaj hmoo. Lawv muaj ib tug savory, earthy tsw thiab starchy, toothsome kev ntxhib los mos. Peb pom zoo kom muaj lawv yav qab teb style nrog ib sab ntawm mov thiab collard zaub, tshwj xeeb tshaj yog tias koj yog thawj timer.
Sim nws
Cov yam ntxwv ntawm tus poj niam sagittarius
Gabriel Vergani / EyeEm / Getty Dluab15. Nplej
Ib lub khob noj: 115 calories, 0g rog, 20g carbs, 9g protein, 8g fiber
Lentils yog lumped rau hauv tib tsev neeg nrog taum thiab peas txij li thaum lawv yog legumes thiab loj hlob hauv pods. Lawv tuaj ntawm thoob plaws teb chaws Europe, Asia thiab North Africa thiab nyob rau hauv ntau yam sib txawv, feem ntau muaj npe rau lawv cov xim. Txhua hom sib txawv hauv qhov tsw, yog li lawv tuaj yeem sib txawv ntawm qab zib mus rau hauv av mus rau peppery. Lentils feem ntau hu ua kua zaub thiab stew zaub mov txawv, tab sis xav tias dawb pov rau saum cov zaub xam lav txias los yog ntxiv rau cov vegan casseroles lossis ci, thiab. Lawv kuj saj zoo nrog qe, nyob rau hauv toast thiab nyob rau hauv mov tais.
Sim nws
- Creamy Vegan Lentil thiab Roasted Zaub Ci
- Radicchio, Lentil thiab Apple Salad nrog Vegan Cashew Hnav Hnav
- Ib qho yooj yim Ib-lub lauj kaub Lentil Kielbasa Soup
